Yoga

Mood-Boosting Yoga and Breathing Postures

Rise Above Depression

Through her Boston-based business, Breathe into Balance, "transformational consultant" Kelly Larson helps clients make life changes using yoga, meditation, and yogic breathing techniques, along with spiritual guidance if they so choose.

Here, she demonstrates a yoga routine based on postures that have been shown to help stabilize mood: A 2004 pilot study from UCLA examined how three types of postures -- standing, forward bends, and back bends -- affected mood in adults. The findings suggest that yoga, particularly back bends, increased confidence and decreased negativity.

Larson suggests repeating this 20- to 30-minute routine twice a week, taking time to breathe into each pose and to relax at the end.

First Breathing Posture

Sit in a comfortable seated position. If you sit cross-legged, sit up high enough (on yoga blocks or pillows) so that your knees rest below your hips. Sitting in a chair is okay too, but sit forward by the edge so you can straighten your back. Sit tall with your shoulders wide as you breathe.

Begin with your hands on your waist and breathe deeply into your belly, pushing your belly out as you inhale. Breathe deeply into your belly again, and pause for a moment with full lungs. Exhale, releasing your breath slowly. Keep your spine straight for each breath, and allow your breaths to move very slowly through your body.

Begin by practicing this with five breaths at a time. You can increase the number to 10 or more as you like.

Second Breathing Posture

Once you have completed the first position, inhale your elbows wide to the side with your palms face down at chest level. Again, keep your spine very long and your shoulders wide. Breathe deep and slow into your belly, as you did in the first position, for the same number of breaths.

Third Breathing Posture

Next, inhale your arms wide to the side and reach your palms toward your upper back. It's fine if your palms do not reach your back -- just pull your elbows up toward each other and back by your ears, and reach your hands toward your upper back. Again, repeat the same number and type of slow deep full breaths. When you release your arms down, let your hands rest on your legs. Take a few easy breaths, and feel how this practice affects your mind and your body.

These breathing postures are particularly good for depression. Together they help to open your torso and abdomen to take in more oxygen, increasing energy and clarity of mind. They are also good for opening your shoulders, which helps you to relax shoulder tension. Deep breathing tends to be very good for stress relief in general.

Downward Facing Dog

Come onto all fours, and place your knees and feet hips width apart. Place your palms shoulder width apart, and spread your fingers wide (middle finger points straight forward). From all fours, tuck your toes and slide your hips back as you lift your knees from the floor. Straighten your back before your legs (bent knees are fine) and look to reach your tailbone far up and behind you, making sure to lengthen your spine and relax your chest toward the floor. Take five or more slow deep breaths, lengthening your tailbone back and reaching your heels lower. Exhale to come slowly back onto all fours.

This posture opens your shoulders and the sides of your body, making more space to breathe and oxygenate your body. It also stretches your back, hips, and legs, allowing for your muscles to relax and stress and anxiety to calm down. As an inversion, it also increases circulation throughout your body by reversing blood flow from your hips toward your head.

Triangle

Find a wide standing posture, and plant your back foot parallel to the back of your mat and your front foot perpendicular. Place your front heel in line with your back arch. Keep both legs very strong and straight. Open your arms wide, front to back, in line with your mat (same side forward as your legs), palms facing down, and extend through both sets of fingers. Relax your shoulders away from your ears.

Reach far over your front leg and let your hand lightly rest on your leg (above or below your ankle and knee, but not right on the joints), or your fingertips touch the floor. Face the ceiling as you raise your other arm up to the sky. Keep your upper shoulder back on your back. Breathe deeply for five or more breaths, and enjoy. Inhale to rise and shift to repeat on the other side. Each time you practice, switch which side you start on.

This posture opens your torso and shoulders, expanding room for your lungs. It also stretches your hips, legs, and side body, reducing tension and increasing circulation. Extensions like this are great for strength building, waking up your mind and body, and energizing.

Warrior I

Step into a wide standing posture. Plant your back foot at a 45-degree angle and your front heel in line with your back arch. Put weight on the outside of your back foot, and pull your belly back as you center your weight. Let your front knee come directly over your ankle. Your palms can either face each other high over your head, or you can extend your arms out to the side with your palms face up. Keep your spine and arms very straight, facing your hips forward. Look forward and breathe deeply for five or more breaths. You may lift your chest a bit higher and come into a slight, comfortable back bend. Move slowly to repeat on the other side.

This posture opens your torso and shoulders, expanding room for your lungs. It also stretches your hips, legs, and side body, reducing tension and increasing circulation. Extensions like this are great for strength building, waking up your mind and body, and energizing.

Upward-Facing Dog

Next, lie on your belly with the tops of your feet on the floor, feet hip-width apart. Bend your elbows and spread your palms on the floor beside your waist. Inhale and press your inner hands firmly into the floor and slightly back, as if you were trying to push yourself forward along the floor. Inhale as you straighten your arms and simultaneously lift your torso up and your legs a few inches off the floor, keeping your feet on the ground. Keep your legs and arms strong with your elbow creases facing forward. Press your tailbone forward and keep your shoulder blades back. Look straight ahead or tip your head back slightly, as if your head is resting in a headrest. Feel your lower back growing long, and breathe slowly and deeply in this posture for five or more breaths.

Back bends like this lengthen your spine, open your shoulders, and make more space for your lungs to expand and oxygenate your body. They also make space around your spinal cord and encourage spinal fluid to move more freely. These effects help your whole body to have more energy and your mind to be clearer.

Modified Upward-Facing Dog

If you have a chair or bench, you can do this modified posture instead of starting on the floor.

Place a folding chair against the wall. Square your palms on the edge of the chair and slide your hips back as you come into a downward dog position with the chair. (This means your hips shift back, making an "L" position at your hips.) Take a deep breath and enjoy. Then, shift your hands to grasp the outside edges of the chair and lift your chest as you allow your hips to come forward. Let your face open up and keep your neck relaxed and softly open (it should feel like you're resting your head back into a headrest). All lifting should come from your lifted chest and the strength of your straight arms. Your hips can sink open while keeping straight and strong legs.

Engage your abdomen firmly. Keep your shoulder blades on your back, and breathe very deeply for five or more breaths. To come out of it, switch your hips back into downward dog (still with the chair) for several breaths.

Camel

Now stand on your knees, hip-width apart, press your palms on your sacrum, or lower back. Squeeze your elbows together and lift your chest up away from your belly with your breath. Engage your abdominal muscles and keep squeezing your elbows together. Allow your chest to lift so much that you begin to put more pressure on your sacrum and begin to bend backward. The back bend should first come from a lifting (and lengthening) of your upper spine. If there is any awkward feeling or pain in your low back, lift up out of the posture. Breathe slowly and deeply in this posture for five or more breaths. Once you are complete, lift up with your chest to rise upright, and sit tall for a few breaths before moving on.

Another back bend, this pose also lengthens your spine, opens your shoulders, expands your lungs, and encourages spinal fluid to move more freely. These effects help to energize your body and clear your mind.

Wheel

Come to lie on your back. Bend your knees, bringing the soles of your feet parallel on the mat, close to your buttocks. Bend your elbows and bring the palms of your hands underneath your shoulders with the fingertips pointing toward your feet. Keep your elbows shoulder-width apart, and your knees hip-width apart. Inhale and press down into your palms as you lift your hips up off the floor. Try to keep your palms and feet planted. Bring the crown of your head to the mat with very little pressure on your head. Pause here for a moment and check to keep your elbows in. Try to straighten your arms as you lift your head off the floor, making sure to keep your legs parallel. Open your chest and lift your hips as high as you can. Breathe deeply for five or more breaths. To come down, tuck your chin into your chest and lower down slowly. Rest, allowing your knees to knock together.

Beginner modification: Carefully lie back over a large exercise ball. Only push up if It feels okay, keeping your elbows in and knees parallel.

Another back bend, this pose also lengthens your spine, opens your shoulders, expands your lungs, and encourages spinal fluid to move more freely. These effects help to energize your body and clear your mind.

Twist on Chair

Sit on a chair squarely, with your feet hip-width apart on the floor. Inhale, lifting your chest and engaging your abdomen. Cross your right knee over your left. Exhale and bring your left hand across your right knee. Bring your right arm behind your body and take it to the side or back of the chair. As you inhale, lift your chest and engage your abdomen. As you exhale, twist to the right and grow taller as you lengthen your spine. It is more important that you are sitting tall (long spine with open shoulders) than it is that you twist deeply.

Gaze over your right shoulder. Breathe deeply into your belly for five or more deep slow breaths, then repeat on your other side. Each time you practice, switch starting sides.

Twists stretch and relax many muscles in your back, abdomen, and shoulders. They also improve digestion as you breathe deeply into the posture. In addition, they release tension and stress held in your chest, abdomen, back, neck, and shoulders.

Noose on Chair

Sit on a chair squarely, and reach your arms back and clasp them together. (Use a sock or a strap if you can't quite reach them.) Extend your spine and open your shoulders as you lean forward toward your thighs. Turn your chest to face right and look over your right shoulder as you keep lengthening your spine very long. As you look, lengthen your neck and tuck your chin to avoid strain. Keep your sit bones planted firmly. Breathe deeply for five or more breaths, and enjoy. Repeat on your other side. Each time you practice, switch which side you start on.

Another twist, this move also helps stretch and relax muscles in your back, abdomen, and shoulders; improve digestion; and release tension held in your chest, abdomen, back, neck, and shoulders. This posture is also a forward bend, which amplifies many of these twisting benefits.

Legs Up the Wall

Slide your hips next to a wall and rest your legs vertically against the wall. Place a folded towel, mat, or blanket under your shoulders with the top of it just an inch or less above your shoulders. Let your hips be far enough away from the wall that your sacrum and low back are completely flat on the floor. Relax and stretch your arms to the sides or above your head. Breathe deeply into your belly and relax for several minutes -- this posture is nice for relaxing and calming stress and anxiety.

Supported Shoulder Stand B

Press your feet into the wall and lift your hips away from the floor so that your torso becomes 90 degrees to the floor. Do not strain your neck, and do not turn your head. You can bring your hands up to support your back, and use your abdominal muscles to try to lift your hips higher. If you feel any neck strain at all, come down and put a thicker cushion under your shoulders before practicing it again. Breathe deeply and slowly for five or more breaths. Come down gently, and enjoy several breaths with your legs up on the wall after this posture.

This posture is an inversion, but also brings wonderful stretches to your neck and shoulders and strengthens your abdomen. As an inversion, it flushes your body with fresh blood, improving circulation. It relieves stress, energizes your body, and stretches and relaxes many muscles.

Final Relaxation Posture

Lie flat on your back, or with any comfortable pillows, relaxed, with your eyes closed and your arms at your sides. Turn your palms face up, and relax your feet. Try to completely let go into gravity and take slow, easy breaths. Allow your thoughts to leave with your exhales, and melt into the good feeling of relaxing. Remain here for several minutes. Move very slowly to come out, and drink plenty of water after you finish.

This posture, also called corpse pose, allows your body and mind to feel the effects of the practice. It is sometimes referred to as the most important posture of the practice, and is worth spending a few minutes enjoying. With several minutes to relax here, your body and mind calm down. The clarity and ease that has been awakened through your spine and breath becomes available after you slowly rise back to sitting.